Ask most people and they’d likely agree that running can hurt your knees as you get older. The commonly held belief is based in the assumption that running can lead to the cartilage in your knee joints deteriorating, triggering arthritis and possibly necessitating joint replacement surgery.
However, researchers at Brigham Young University joined the increasing number of experts growing skeptical about this claim and recently conducted research to show that not only is running good for your health, it could be beneficial for your joints. The study, published in the European Journal of Applied Physiology at the end of 2016, found that physical activity can alter the knee’s biochemical environment to help it perform better and stay healthier.
15 male and female runners under 30 years old with no history of knee injuries or arthritis were studied. At the university’s biomechanics lab, the volunteers either sat for 30 minutes or ran on a treadmill for the same amount of time. Each volunteer both ran and sat on different days.
The researchers then studied samples of their blood and synovial fluid, a lubricating fluid inside joints. In particular, they looked for markers that indicate inflammation as inflammation in the joints can foreshadow the development of arthritis. They also looked at the cartilage oligomeric matrix protein, or COMP, which tends to be present in significantly higher levels in people with arthritis.
The data showed that after running, inflammation markers were lower than normal and COMP was more present in blood than in the synovial fluid, indicating that exercise removed the substance from their knees. This proposes that even 30 minutes of running can change the knee’s biochemical structure and prevent arthritis.
However, the researchers were not expecting to find that sitting also impacted the knee, increasing molecules that indicate inflammation and levels of COMP. While running can keep joints healthier longer, sitting can increase vulnerability to joint diseases later in life. The team hopes to study long-distance runners, older, and injured runners in the future to expand their findings.
Is joint pain impacting your ability to live a healthy, active life? Consult one of POA’s orthopedic surgeons in Renton, Covington and Maple Valley to learn what surgical or non-surgical treatment might be best for you. Call (425) 656-5060 for an appointment at one of our western Washington orthopedic clinics.